Take a step up with Do3 Perform!

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Are you looking to maximise your potential? Looking to find ways of investing that valuable training time wisely? We have put Do3 Perform together exactly to help you do that!

 

Do3 Perform is our specialist athlete testing, analysis and consultation suite. Situated in the heart of the Warwickshire countryside, we are a few miles from junction 12 of the M40 and between the towns of Banbury, Stratford-upon-Avon, Leamington and Warwick. 

Working in conjunction with specialist partners, Do3 Perform is a place where we can take a much closer look at athletes and understand their strengths, weaknesses, plans and goals, and what is needed to help them step up to and perform at the next level. 

Our performance suite features the specialist equipment needed to conduct a whole range of tests and analysis. We also feature a comfortable athlete consultation area for pre and post testing discussions.

How do you perform?

Right now, do you know what your personal metrics are? If not, how can you measure improvement? How can you know what to work on (other than by guesswork?). 

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Once you know these things, we can identify your strengths, weaknesses and what you need to work on in order to improve. 

INSCYD Athlete Testing

Training and performance can be planned and measured using a variety of metrics, but being tied to standardised power, HR or perceived exertion zones, might mean you're working less efficiently than you could. Using INSCYD we can use YOUR physiology and test results at different intensities (not just race pace), to calculate accurately how best to train YOU. For example, we can help you understand the interactions between your aerobic system and your fuelling needs. Do you wonder how much you should consume per hour for different types of session in order to maintain your performance? Using INSCYD, we’ll help you find out accurate answers for YOU as an individual.​

INSCYD takes into account, and connects the most important metrics to optimise your training:

 

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1-2-1 Triathlon Coaching

To make real improvements takes time​. This is regardless of whether you are a junior pro looking to push on to the podium or a newbie just wanting to have a good first race. Our job is to do what we can to support you through your journey. 

1-2-1 coaching is something we specialise in and, as such, we have a whole page dedicated to what we do and how we do it. Click the link below to take a look.

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Body Composition Analysis

Knowing what your body is made of is important for everyone. Whether you are a seasoned athlete or just someone wanting to look after yourself a little better, this should be a key part of your routine. Our InBody scanner uses electrical currents which are sent through the body at different frequencies. Each one of these measures different components within your body and allows us to produce a detailed report about what you are made of! This includes:

 
  • Total body weight

  • Lean body mass

  • Skeletal muscle mass

  • Muscle distribution

  • Body fat mass

  • BMI (body mass index)

  • PBF (Percentage body fat)

  • BMR (basal metabolic rate)

  • Visceral fat level

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Once your test is complete we will run through the report with you, explaining what it all means and how you can make positive changes. Committing to, and having a regular scan is one of the most powerful things you can do to focus the mind and work to improve your body composition. We work with highly experienced dieticians too should you need someone to have a closer look at what you eat. 

*Important - Due to the way the InBody operates by sending low-level electrical currents through the body, we will not be able to test anyone with a pacemaker or other essential support devices. We will also not test anyone who suspects they may be pregnant. 

How much does it cost and how do I book?

Body composition testing costs £35. It takes around 20 minutes and includes pre-test consultation, height measurement (for more accurate results), the test itself and then post-test consultation and planning. Click the link below to book.

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Sports Massage Therapy

If you are an athlete, or you exercise regularly, you can benefit from sports massage. It’s a great way to wake up the muscles pre-event or for excellent post-workout maintenance. We have partnered with Kate from FORM Sports Therapies, a superb massage therapist who will be able to help you keep your body in tip-top condition. Regular sports massages can reduce muscle tension, increase mobility, help speed up recovery, help eliminate exercise by-products (lactic and carbonic acid for example), reduce pain and leave you feeling more relaxed and focused. 

Here's a bit from Kate herself.....

My name is Kate Edge, and I am the founder and therapist at FORM Sports Therapies, established in 2021. At FORM, each session is tailored to your individual needs. I dedicate time to understanding your goals, or challenges, before building a comprehensive and structured treatment plan. You are at the heart of each session.

How do you improve?

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My interest in soft tissue therapy came from my own experience with injury management. After injuring my lower back repeatedly when exercising, I finally sought professional help. I wanted to be able to exercise and live without pain. By undergoing treatment from a remedial therapist, I became fascinated with the intricate relationships governing how the body responds to demands and performs. From this moment I knew I wanted to help people recover from injuries, free them from pain and to support them to perform at their best. I studied at Oxford School of Sports Massage in order to qualify as a Level 5 Soft Tissue Therapist.

Sports Massage - involves deep tissue massage, stretching, myofascial release (dry cupping), and various neuro-muscular techniques tailored to each individual and their needs. 

1 hour treatment: £50

1h 30 mins treatment: £75

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Swim Analysis and Stroke Correction (Swim Smooth certified)

 

We offer a detailed swim analysis and stroke correction service where we can look at your stroke from all angles, under and over the water, in high definition, before taking you through the drills you should do to improve any issues identified. This really is the gold standard in stroke correction and perfect for anyone who is serious about improving their front crawl. Swim Smooth is the world's leading swim coaching company and is the recognised coaching provider for the European Triathlon Union and British Triathlon. Do3 Coach Dave Knight is one of only 25 officially certified Swim Smooth coaches worldwide. Click here for more information on Swim Smooth.

Ideal for....

Triathletes or open water swimmers of intermediate or advanced level who are looking to improve their front crawl.

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VASA Swim Training and Technique Development

As coaches we spend hundreds of hours a year poolside giving feedback on swimmers' strokes based on what we can see from above the water. What is difficult to see from that position is how well the underwater catch and push-back are working to generate the all-important propulsion. 

For this reason we decided to invest in a VASA swim ergometer. This great piece of equipment allows us to really help the swimmer to feel what a good catch position feels like. Not only that but we can get them to repeat it again and again to start to engrain the muscle patterns that they will be able to take back to the water. We can also measure and control the power of the stroke to make sure it is not only technically correct but also has strong propulsive power. 

We offer 30 minute sessions on the VASA trainer. These can either be used for technical work or for pure training - whichever you prefer. Either way, our coaches will be with you to make sure you make the most of your time. 

How much does it cost and how do I book?

A 30 minute session on the VASA ergometer costs £50. This will include around 20 minutes on the ergometer itself and a further 10 minutes of pre and post swim preparation and feedback. Click the link below to book.

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Altitude Training

Training at altitude has been used by elite athletes as a way of boosting their fitness for many years. Now, thanks to our altitude simulator, we can offer the benefits of training at altitude to many more people, and at a fraction of the cost. How does it work? Normal oxygen levels at sea level are around 20.9%. As you climb to higher altitudes, the amount of oxygen in the air drops meaning your body takes in less oxygen with each breath of air. For example, at 5000ft oxygen levels drop to 17.3%, at 10000ft they drop to 14.3% and at 19000ft (Kilimanjaro) it drops to 10%. So at the top of Kilimanjaro you are taking in half as much oxygen per breath as you were at sea level!

When your body is exposed to a reduced oxygen intake, it promotes the production of erythropoietin (EPO). This hormone regulates the levels of oxygen carrying red blood cells in the body. The more oxygen carrying blood cells you have to deliver oxygen to the working muscles, the better those muscles will be able to perform.  

Fortunately our altitude simulators mean that you can bring the mountain (and altitude) to you! They work by reducing the amount of oxygen in each breath in exactly the same way as you get at 'real' altitude. The simulators are adjustable so oxygen levels (or altitude) can be changed as you progress. 

Altitude training using an altitude simulator can be done in a number of different ways. You can either exercise at high altitude by using a mask or sleep at high altitude by using a sleep tent. Both methods have proven results and should be considered depending on your training needs, budget and understanding of any sleeping partner! 

Altitude generators can be hired for prolonged periods of time or used at Do3 Perform in 30-60 minutes blocks on our running machine, bikes or rowing machine. 

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Where can I use the altitude generator?

You can either hire a system for 1 to 12 months (see below) or visit Do3 Perform for an altitude training session.

How much does it cost and how do I book?

Booking to use the altitude generator at Do3 Perform is easy. You just book in by clicking the button below or via the Do3 App. Sessions cost £50 per 30 minutes. This includes use of the training equipment (treadmill, Concept2 rower, Wahoo Kickr bike trainer). 

Longer Term Hire

If you are looking to use the altitude generator for a prolonged period of time, you may wish to consider hiring a unit to use in your own home. You can hire for 1 to 12 months and the longer you hire for, the cheaper it becomes. The simulator comes with everything you need to train using it at home (mask, filters etc). Another alternative is you hire our sleep tent system so you can sleep at altitude and train as normal.

  • 1-3 month hire - £350 per month

  • 4-6 month hire - £300 per month

  • 6-12 month hire - £250 per month

  • Altitude tent - £50 per month. 

Payments and deposits

Due to the value of goods we will need proof of ID. We will also need £500 deposit and one month's hire in advance. Other payments can be made monthly as you go. Finally, if you are not close enough to collect/return the generator we will need to charge £50 each way for a courier.

If you wish to book one of our altitude simulators then please click the button below and send us a message. We will call you back to get you booked in. 

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